Dirty Deeds of a Dietitian: The Natural Defense of Nutrition

Superfoods!! (via pinterest)

Living out in the Bay Area.. unfortunately we are exposed to more pollution/smog/ and of course UV rays than the average bear. All these variables can boost the production of free radicals (those unstable molecules that bond with healthy molecules. So the question is... what can we do?? Well the answer is simple, one needs to up their intake of antioxidants (those are the compounds that prevent cell damage from occurring.

Fruits and vegetables are of course our first line of defense, hence the word "Superfoods". Runners World Magazine featured a great article (September 2011) regarding the best way to protect your body from damage caused by running or exercise. (And it was written by an RD!)
A few months ago I was asked about "Black Rice", and it just so happens to be an antioxidant with the same properties as blueberries and blackberries. Scientists at Louisiana State University Agricultural Center report that whole grain black rice is full of anythocyanins, which are responsible for the grain's deep purple hue. You can find this rice at health food stores and Asian markets.

Black Rice (via pinterest)

Brazil Nuts were also mentioned for their rich source of selenium (providing 100 percent of your daily need for this mineral. I would suggest using Brazil Nuts on your salads or in your smoothies. Another fun fact I learned while reading this article (thank you Matthew Kadey MS, RD) was that cooked tomatoes contain higher concentrations of lycopene than the raw version. ( this antioxidant may lessen UV skin damage).

Brazil Nuts via pinterest

Some of my favorite fresh picks are:
Purple Carrots (sweeter than orange and pack a punch of inflammation-reducing compounds).

via pinterest

Red Cabbage: 1 Cup has a days worth of Vitamin C,

Purple Plums: The deep colored anthocyanins may slow the spread of cancerous cells.

And lastly... my favorite... Peanut Butter!!! PB provides a nice healthy dose of Vitamin E! A 2010 study found that subjects who supplemented their diets with extra vitamin E experienced less oxidative stress and muscle damage after exercise. Oh.. and peanuts are a good source of resveratrol, the same heart-protecting compound in red wine! I will forever be grateful to PB!!